Serratus Anterior – A Complete Guide
In this video, Greg Chaplain from Chaplain Performance discusses the serratus anterior muscle, focusing on its anatomy, functions, and exercises to strengthen it. The serratus anterior, a key shoulder stabilizer, attaches from the underside of the shoulder blade to the ribs. It plays a crucial role in protracting and upward rotating the scapula, which is vital for shoulder health and function.
Key points covered in the video:
- Anatomy and Functions: The serratus anterior starts under the shoulder blade and wraps around the ribs, aiding in protraction (bringing the shoulder blade forward), upward rotation, and stabilization of the shoulder girdle. It also assists in rotating the rib cage, aiding in breathing and relaxation.
- Identifying Deficiencies: Deficiencies in the serratus anterior may lead to medial winging, where the inner part of the shoulder blade protrudes away from the rib cage. This indicates the need for targeted serratus anterior exercises.
- Exercises for Strengthening:
- Closed Chain Exercises: These involve exercises where the hands are fixed, such as pushing against a wall or floor, to engage the serratus anterior in protraction.
- Open Chain Exercises: Involves movements where the arms move freely, such as pushing with resistance bands or doing wall push-ups.
- Dynamic Exercises: For more advanced training, incorporating dynamic movements like serratus push-ups against the wall, focusing on rib cage movement and rotation.
- Practical Tips: When performing these exercises, focus on proper breathing, directing the breath into the back of the rib cage, and maintaining correct posture and alignment. This ensures effective engagement of the serratus anterior and associated muscles.
- Benefits: Strengthening the serratus anterior reduces the risk of shoulder impingement, improves stability, and promotes overall shoulder health.
Greg Chaplain emphasizes the importance of serratus anterior exercises for everyone, not just those with apparent deficiencies. The video concludes by encouraging viewers to subscribe for more content related to shoulder health and rehabilitation.